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Full-Body Burn: Cardio and Strength Training with Gym Ball Exercises

Gym balls, also known as physio balls, Swiss balls, balance balls, Yoga balls, etc., are an amazing piece of exercise equipment. Many fitness lovers use it for rehabilitation and fitness. The balls work by forcing the body to balance against the instability of the ball, resulting in a more significant muscle activation. The benefits include increased core stability, enhanced spine health, improved muscle balance and better posture.

However, gym ball exercises can also help perform cardio and strength training. So, let’s look at a cardio and strength training workout with an exercise ball to get you started.

Cardio and Strength Training with an Exercise Ball

Warm-Up: Start with a 5-10-minute cardio warm-up like jogging in place, jumping jacks, or skipping rope to increase your heart rate and prepare the body for the workout.

Circuit Training: Do 10-15 repetitions of every activity or as many as you can comfortably. Complete the circuit two to three times with short rest sessions between exercises.

Exercise Ball Squats

  • Stand with the gym ball between your lower back and the wall.
  • Lower into a squat position, ensuring that the ball remains between the back and wall for support.
  • Push through your heels to come back to the starting position.

Push-Ups with the Exercise Ball

  • Position your hands on the floor shoulder-width apart and your shins on the gym ball. Do push-ups while keeping your body stable on the ball.

Exercise Ball Crunches

  • Lie on your back with the exercise ball under the lower back.
  • Engage your core and lift your shoulders off the ground, crunching towards your knees while maintaining your lower back on the exercise ball.

Exercise Ball Hamstring Curls

  • Lie on your back and place your heels on top of the gym ball.
  • Lift your hips off the ground, engaging your core, and roll the ball toward your glutes with the help of your legs.

Cardio Interval with the Exercise Ball

  • Include cardio between the strength exercises to maintain an upward heart rate.
  • Jumping Jacks or High Knees: Do 60-70 seconds of jumping jacks or high knees.

Exercise Ball Twists

Sit on the floor with the gym ball in both hands. Twist your torso from side to side while touching the ball to the floor on every side.

Cool Down

Perform a nice 5-10-minute cool-down session, stretching hamstrings, quadriceps, chest, back, and shoulders. It will help relax your muscles and restore your energy.

Note: Ensure you perform these exercises under the presence of an expert to avoid injuries and to perform them effectively. Furthermore, if you have any health concerns, you should discuss them with your doctor and determine the suitability of the above exercises in your case.

Gym Ball Cardio Exercises

Some effective gym ball cardio exercises include the following.

  • Ball Burpees: Get into a plank position with your hands on the ball. Do a push-up and jump your feet in towards the ball, standing up and lifting the ball overhead. Come back to the plank position and repeat the same action.
  • Ball Rollouts: Kneel in front of the ball, with your hands placed on it. Roll forward until your body is in a straight line. Again, roll back to come to the starting position.
  • Ball Mountain Climbers: Get into a plank position with your hands on the ball. Bring your knees in toward your chest alternately, imitating the mountain-climbing action.

Gym Ball Strength Training Exercises

Here are a couple of gym ball strength training exercises.

  • Ball Bridges: Lie on your back, keeping your feet on the ball and raising your hips, thus forming a straight line from your shoulders to the feet. It will help you work your hamstrings, glutes and lower back out.
  • Ball Planks: Keep your forearms on the ball and extend your legs behind you, maintaining your body in a straight line. It will help you work your core muscles, shoulders, and stability out.

Remember, balance is key while performing exercise ball workouts. Hence, you might want to start with simple exercises that help you increase your balance on the ball and do not overwhelm you. The idea is to prevent injury and graduate to advanced exercises once you are confident about your balance.

Choose Cockatoo India if you are looking for nice and sturdy exercise balls to perform gym ball exercises. Explore our exercise balls to make the right choice and enhance your cardio and strength training endeavors.


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